Static Stretch Cool-Down (Post-Workout)

Static holds go after training, not before power work. This routine is about flexibility and a calm-down, not soreness prevention: evidence that stretching meaningfully reduces DOMS is weak.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Seated Forward Fold (Hamstring Stretch)
hold 30s x 2
Long spine, hinge from hips.
2
Standing Quadriceps Stretch
hold 30s x 2 per side
Tuck the pelvis for more front-thigh stretch.
3
Kneeling Hip Flexor Stretch
hold 30s x 2 per side
Pad the down knee.
4
Standing Calf Stretch (Gastrocnemius)
hold 30s x 2 per side
Rear heel stays down.
5
Doorway Chest / Pec Stretch
hold 30s x 2
Gentle lean, no shoulder pain.
6
Supine Spinal Twist
hold 30s x 2 per side
Keep both shoulders down.

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